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Archives: Row

Saturday, September 8, 2018

10 rounds for time(s) of:

WOD:

Row 250m
Rest 1:00

Compare to: March 9, 2018

TT WOD – Strength:

A1.  Sumo Deadlift – 6 reps @ 32X1 X 5 sets, rest 2:00-3:00

B1.  Front Squat – 5 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 10-12 reps/leg @ 4010 X 4 sets, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time per row and total working time to comments.

WOD Leaderboard
Comments: 2

Friday, July 6, 2018

A. Every 2:00 Minutes for 18 minutes:
30/22 Cal Row

B.  Practice handstand walking/progressions with any time remaining.

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 4

Tuesday, June 12, 2018

WOD:

40 Back Extensions
Row 200m
REST 2:00
30 Back Extensions
Row 400m
REST 2:00
20 Back Extensions
Row 600m
REST 2:00
10 Back Extensions
Row 800

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 6-8 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Sunday, May 27, 2018

TT WOD – Competitive

3 rounds for time of:
20 Cal Row
20 Push Press (from Floor) – 165#/105#
20 Pull-ups
REST 3:00

2 rounds for time of:
15 Power Snatch – 135#/95#
15 Overhead Squats
15 Deadlift
REST 3:00

1 round for time of:
10 Ring Dips
10 Handstand Push-ups
10 Wall Walks
10 Muscle-ups

WOD

5 Rounds for time(s) and load(s):
10 Dumbbell Thrusters
20 Wallballs – 20#/14# to 11’ and 10’
30 Cal Row
Rest 2:00

Coach’s notes:

Post time and weight per round and total working time to comments for WOD. For TT WOD - Competitive post time per set and total working time.

WOD Leaderboard
Comments: 1

Monday, April 30, 2018

A.   Shoulder Press – 3, 3, 3, 3, 3, 3

B.  For time(s):
Row 500m
Rest 3:00
Row 500m
Rest 3:00
Row 500m

Coach’s notes:

Post loads for A and times for B to comments.

WOD Leaderboard
Comments: 16

Thursday, April 12, 2018

A1.  Row 400m X 6 sets, rest 2:00

A2.  50 ft. Handstand Walk X 6 sets, rest 2:00

B.  Practice skipping with any time remaining.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 9

Saturday, March 31, 2018

A.  Row 1000m

 

Compare to Sunday, November 5, 2017

B.  Practice handstand walks and progressions.

Coach’s notes:

Post time for row and notes for handstand walking to comments.

WOD Leaderboard
Comments: 2

Wednesday, March 14, 2018

1 Round for time(s):

Row 500m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#
Rest 2:00
Row 400m
20 Box Jumps
20 Wallballs
Rest 2:00
Row 300m
10 Box Jumps
10 Wallballs
Rest 2:00
Row 400m
20 Box Jumps
20 Wallballs
Rest 2:00
Row 500m
30 Wallballs
30 Box Jumps

Coach’s notes:

Post time for each round and total working time to comments.

WOD Leaderboard
Comments: 18

Friday, March 9, 2018

10 rounds for time(s):

Row 250m
Rest 1:00

Compare to January 07, 2015

Coach’s notes:

Post times per row and total working time to comments.

WOD Leaderboard
Comments: 3

Friday, February 9, 2018

Complete for As Many Reps As Possible (AMRAP) in 21 minutes:

Row 2000m
Then, AMRAP
12 Push Press – 115#/75#
12 Sumo Deadlift High Pull – 115#/75#
24 Sit-ups

Coach’s notes:

Post time for row and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 10